(The Associated Press) -- Should people really care that they digest potatoes faster than carrots?
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September 5, 2003
By Howard LeWine, M.D.
Harvard Medical School
How does this article relate to me?
The food debate is heating up. Assuming that you are in the low-fat, higher-carb (vs. high fat, low carb) camp or you are middle of the road, then get ready for the glycemic index (GI) controversy. The experts that think the glycemic index is overrated say that people will just get more confused and miss the main message. I don't think so.
I equate the glycemic index to the sugar intensity of the carbohydrate in a particular food — the higher the GI number, the greater the amount of sugar intensity. What is even more helpful than the glycemic index is the glycemic load, which is the sugar intensity of the food and all its ingredients, not just the carbohydrate portion. An excellent example is the carrot. The carbohydrate portion of the carrot is rich in sugar, but only a small part of the whole carrot is carbohydrate. A raw carrot has a glycemic index of 131, but a very low glycemic load of 5.
A more technical definition of glycemic index is a measure of how quickly and how strongly the carbohydrate portion of a food increases blood sugar and insulin levels. The glycemic load is a measure of how quickly and strongly the serving of food (not just the carbohydrate portion) influences blood sugar and insulin levels.
What changes do I need to make?
There is no downside to eating foods that have a lower glycemic index. Some research suggests that choosing low GI foods reduces carbohydrate cravings later in the day and can result in more successful weight maintenance and weight reduction.
Rather than looking at another food list, follow Dr. Walter Willet's advice and keep it simple: "Go light on the white bread, white rice, potatoes, pasta and sugary foods."
What can I expect in the future?
You can expect to see markedly divergent opinions on the best diet, and persuasive arguments to support each one. But the best diet for you is going to be personal. There are good fats and bad fats, and some carbohydrates that probably are better than others. Keep down the calories and make your diet a mix of good fats, carbohydrates, and proteins that you can stick to and enjoy.
Related Areas:
Guide To Healthy Eating
Walter Willett Interview
